Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
10 min E2MOM:
• 1 Snatch Pull
• 2 Power Snatches
• 3 Overhead Squats
Clean & Jerks
• 5-3-1 reps, work up to 90% of 1RM
Conditioning
Alternating until 2,000 meters:
• 60 sec: Max Row (meters)
• 90 sec: 1 Round of ”Cindy“
For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,000 meters on the rower. Score is time. Repeat from 08.17.19.